Every 4 Minutes for 5 Rounds:
12/9 Calorie Bike
4 Power Clean and Push Jerks 185/125
Move fast to get to the barbell, which should be medium-heavy for you. Heavy enough to likely do as “quick” bailed singles. Aim for consistent finish times.
Post times for each round and Rx to comments.
Exposure 1 of 6
3 x 16:
Alternating Supinated Grip Dumbbell Curls
Post work to comments.
A shot from the BirthFit seminar we hosted back in September | Photo by Thomas H.
June 12th: BirthFit Pop Up at CFSBK
On Wednesday, June 12th at 12pm (right after after Diapers & Dumbbells), we will be hosting a BirthFit pop up event! Lindsey K. Mathews, founder of BirthFit, will be giving a talk and doing a Q&A pertaining to prenatal and postpartum fitness, healing, and other issues. This is open to both coaches and moms who want to learn more.
This is a free event. Refreshments will be served!
News and Notes
- Friday is the last day to sign up for the East Coast Gambit. Hosted right here at CFSBK on June 15th, the event is open to all individuals and will feature both RX and SCALED divisions. Head over to the Gambit website to learn more and sign up!
- We’re still looking for volunteers to help out at the Gambit! Go HERE to volunteer.
- Sunday’s 12pm Pilates class is cancelled.
Have We Found a Diet That Truly Works? Scientific American
The Dangerous Game of Croquet JSTOR Daily
Keith Walter says
Still looking for CrossFit gym recommendations in Seattle.
Today’s Wod took a small bit of my soul. 2:06/2:33 at 135#s
Jack L says
I love the croquet article so very much. Thank you.
Daniel R says
8am with Chris and Tori
Metcon Rx 1:55 (fastest) / 2:26 (slowest)
This got REALLY SPICY, as the rest got smaller and smaller. The C&J got better as the rounds went on, as the jerk got more solid with more leg drive. The AB was all around :26s-:30s. The burpees got slower, as did the intervals between C&J reps. Doing this touch-and-go is unimaginable for me. Super fun workout, that’s in my (very small) wheelhouse (AB + C&J!).
Just saw this from Elly in yesterday’s comments:
“Some of the best restaurant and brewery recommendations we’ve gotten when traveling have been from dropping in and meeting cool people at CrossFit gyms. So cool to be able to drop into a gym almost anywhere and have both an interest and a language (T2B, HSPU, HPC, etc) in common with the folks there.”
So true! If you’re in Amsterdam, try Cafe Loetje. That was a reco from the AKA coach and it was awesome.
Fastest 1:40, slowest close to 2:20
Scaled to 155